Caramelized Onion, Red Pepper and Goat Cheese Quiche

Caramelized Onion, Red Pepper and Goat Cheese Quiche

Quiche and frittatas are arguably the best breakfast you could possibly meal prep on Sundays. They hold up well throughout the week and still taste awesome when reheated (in the toaster oven if you can). This quiche is lower fat and lower in calories than regular quiche. Another great part about quiche is the different flavor combinations that are made possible!

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Ingredients:

  • 6 Thick bacon slices
  • 4 ounces soft goat cheese
  • Fresh herbs (ex. thyme, sage, oregano)
  • 1 large red pepper
  • 1 ½ TBSP olive oil
  • 1 medium onion
  • 1 1/4 cups 2 percent milk
  • 1/4 teaspoon freshly ground black pepper
  • 1/8 teaspoon salt
  • 5 large eggs
  • 2 large egg whites
  • Quick refrigerated pie crust such as Pillsbury

 

Directions

  • Preheat oven to 350 degrees F
  • Let premade crust sit at room temp out of package for 15 minutes
  • Sautee sliced onions and peppers in oil on medium/ low until onions are caramelized and peppers are soft
  • Bake crust in glass pie dish for 12 minutes
  • Whisk together eggs, egg whites, milk and seasoning in a big bowl
  • Add cut cooked bacon slices, caramelized onions and sautéed peppers to the quiche dish then add liquids
  • Cook in oven for 35 minutes
  • Add sliced goat cheese and cook for another 5 minutes until quiche is solid

 

Macros Fat: Carb: Protein: Calories:
1/8 of Quiche 16.8 g 16.7 g 10.4 g 260

*Makes 8 Servings*

 

Chocolate Dipped Strawberry Pronuts

Who doesn’t love chocolate dipped strawberries! These donuts bring together the best of both worlds. They are great for on-the-go or you can even make them to impress your friends. Let’s keep it our little secret how healthy they are and easy to make. 😉

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What’s a pronut? Simply a protein packed donut.

Ingredients:
-1/2 Serving almond butter
-2 egg whites
-1 ripened mashed bananas
-1/2 cup oat flour
-2 strawberries
-1 spoonful baking Truvia
-1 tbsp unsweetened almond milk
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-1/2 scoop true nutrition strawberry whey
-1 tsp baking soda
-1/2 tsp baking powder
-1 tsp vanilla extract
*Optional: Chocolate Dollop vegan frosting (Discount code Eatingbrofood)

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Directions:
-Mash the banana
-Mix all ingredients but frosting in a bowl.
-Spray donut tin with coconut oil spray
-Bake at 350 degrees Fahrenheit for about 16 minutes
-Once the donuts are done, melt 1 tbs of frosting and drizzle on a donut if desired

Macros: Fat (g): Carb (g): Protein (g): Calories:
Macros for 1 unfrosted donut 2.4g 10g 6g 84
Macros for 1 donut + 1 T Dollop 8.4g 15g 6g 164

*Makes 6 donuts*

You’re So Much More Than a Body

Let us love ourselves unconditionally independent of the confirmation we may get from others.

Seek confirmation from within.

Are you happy with yourself?

Think beyond appearance.

Ask, are you happy with your heart?

What have you done for others?

How have you treated those you love?

How are you treating those that hurt you?

How have you treated yourself?

NewPop Product Review

NewPop will be your new favorite snack when dieting and living a healthy lifestyle. NewPop is only 32 calories a cup and is bursting with flavor. Although it is low on calories it is surprisingly satisfying. Their popcorn is the worlds first skinless popcorn. It has no oil, no butter, no salt, no GMOs and is gluten free. NewPop comes in 3 flavors: Original, Hot & Sweet and Sweet Cinnamon.(I apologize in advance for the festive photos a little late in the game. hehe).

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My personal favorite was the Sweet Cinnamon because as my friend pointed out during our tasting. It’s flavor profile is almost identical to Honey Smacks cereal without all the added sugars to weigh you down. It is light and flavored deliciously.

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Runner up was the Hot & Sweet. I love how when you first taste this popcorn it is sweet but after a while you feel a slight burn at the end. This will definitely keep your snacking interesting!

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Finally we have the original flavor NewPop this one is good but is the most bland. It is slightly sweet.

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I highly recommend this for those of you counting your calories and eating in a deficit or just anyone looking to consume less”empty calories”. You can purchase NewPop here.

Make sure you are following NewPop across all social media platforms for giveaways, news and coupons:
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Website
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Let’s Talk Gains :Optimum Nutrition Gainer Review

Looking to gain some muscle? Gaining muscle requires you to eat in a surplus. You’ll be eating more food than normal while hopefully still consuming  your calories mindfully. You should be counting your macros to make sure you are eating in the correct surplus range. To read about how to count your macros please click here.

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Sometimes there isn’t enough time in the day to cook and eat all the calories you may need to eat to gain weight. That is where supplements come in. You want to put supplements into your body that you can trust. The Optimum Nutrition gainer has helped me gain muscle weight and increase my strength in the gym. My current goals are to build muscle and increase my strength on the powerlifts: bench, deadlift and squat.

I have been taking half a serving after I work out which is more than enough for me as I am eating in a small surplus of 250 calories above maintenance daily. Half a serving is 385 calories, 4.5g F/ 58g Carb/ 27.5g Protein. I mixed mine in a shaker bottle with unsweetened almond milk which adds a few calories but not many. For those of you looking for more immediate weight gain results I would recommend consuming a full serving of this gainer daily. You can buy the gainer here.

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I often find it hard to hit my carbs in a healthy way. This shake definitely fills that void for me. Rather than reaching for packaged food or sugary carb sources this gainer is filled with a healthy carbohydrate blend that is made up of oat flour, pea starch and potatoes. The mix also includes flax seeds and chia. The gainer its self mixes fairly easily in a blender bottle although I think it would be best with ice and almond milk in a blender. It was very creamy and the vanilla flavor was tasty without tasting artificial.

You can drink this post workout or even have half a serving between meals if you are looking for steady calories throughout the day. Gaining muscle weight can be empowering and awesome. No wonder why #gainingweightiscool is trending. Here is my transformation over the years.

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The far left is me at 115 pounds six years ago, the middle is me at 120 pounds 6 months ago and the right is me in December at 125 pounds.

Make sure you are following Optimum Nutrition across all social media platforms for giveaways, news and coupons:
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Website
Twitter

My Gym Clothes: Secrets & Steals!

Hey guys! I have been endlessly frustrated paying far too much for cute and high quality workout clothes. I’ve done a lot of research and had some hits and misses from clothing companies. I am going to share with you some of the best deals out there for adorable workout leggings and tops from some of my favorite companies, such as, Athlenix Apparel, DTina’s Boutique, Aerie, T.J. Maxx and Plato’s Closet.

Athlenix Apparel workout leggings are so stylish, good quality and so cheap! Everything on their site has free USA shipping. I wish I had found them sooner. This is by no means a sponsored post. I found these camo leggings and a 15% off code (Faith15) and I had to purchase them. I selected the blue camo leggings in a size medium for $11 (discount applied) and I recently purchased the grey camo leggings and got the same deal! Leggings on their site range from $34- $11 with the discount and free shipping. You’d be silly not to get them.

Shop the look here: https://www.athlenix.com/

DTina’s Boutique has adorable workout clothes. I love them for their scrunch booty leggings and scrunch booty shorts. They are the most affordable “scrunch booty leggings” I have found and are super high quality. I was trying to find something comparable to my Celestial Bodiez leggings and these are it! They come in tons of fun prints like donuts and Mexican skulls but I am a fan of their solid color collection. I am a size small in DTina’s leggings and shorts and own a few pairs in scrunch booty. The leggings and capris are generally $45 for solid colors and the shorts are $30. You can also get them without the scrunch booty, but, I highly suggest getting it for its booty enhancing magical powers. They also have awesome sales all the time so sign up for their mailing list. I got my last leggings 30% off because of a promotion so they were $31.50 which is INSANE for handmade leggings!

Shop the look here: https://www.dtinasboutique.com/

Aerie believe it or not has super cute workout clothes and leggings now. I am a huge fan of their fall inspired workout capris in army green colors as well as deep maroons. My capris I got there are maroon and have lace detailed cut outs on the bottom. I got them for under $18. They have adorable. Spandex shorts for under 12 bucks too!

Shop the look here: https://www.ae.com/web/thp/fitness-apparel.html

 

I love scoring deals on athletic tops at T.J. Maxx on brands like Nike and Under Armor. You can also get great deals at the outlet from those stores. I am a huge fan of Reebok outlet prices and their affordable spandex shorts I now have two pairs of them in super fun colors and prints. They move wonderful, they are super soft and are muffin topless unlike Nike pros. LOL.

Shop the look here: http://tjmaxx.tjx.com/store/index.jsp

 

I get most of my workout tops second hand at Plato’s Closet. I got a ton of cute oversized crop tops there that aren’t traditionally workout clothes but are adorable to complete your modern athletic look.

Shop the look here: http://www.platoscloset.com

What are your favorite brands and places to shop for athletic clothing steals?

Xo, Lauren

Fitness Mistakes You’re Making Right Now

1. Neglecting to train compound movements first thing when you get to the gym:

  • Compound movements are exercises that activate more than one muscle group as opposed to isolation exercises that only work one muscle group.
  • Some examples of compound exercises include squats, bench and deadlift and these should be trained right when you get to the gym as they will require more attention and energy. You do not want to be exhausted from isolation exercises and not be able to perform optimally on your squats or deadlift because you’re too tired.

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2. Upping the weight on any exercise before you have perfect form down:

  • Treat the light weights as heavy and the heavy weights as light.
  • Every lift should look the same no matter what the weight you’re lifting is.
  • Consistency is key when avoiding injury and progressing linearly on your lifts. (This point was brought up by my USAPL coach Dylan Smith)

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3. Not taking enough rest days if any at all:

  • It is so important to have rest days to let your muscles your muscles, bones and nerves rebuild and repair. It allows your body time to rebuild body tissue insuring it grows back even stronger.
  • Resting can prevent injury and over use. That is especially important for me to remember as I get into powerlifting which consist of heavy weight and low repetition compound movement training.

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4. Not getting enough sleep:

  • Often times if you’re overtraining it can be more difficult to get a good night’s sleep as your body can become on high alert mode.
  • When your body is asleep your muscles go through recovery allowing them to repair and rebuild which is necessary for optimal progress.
  • Your body needs generally 7-9 hours of sleep to be well rested.

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5. Neglecting to stretch:

  • Stretching is often the most neglected practice among fitness enthusiasts. I am often guilty of this. I am now making a point to stretch more often.
  • Stretching lengthens your muscles, allows for more flexibility of movement, prevents injury and is considered an anti-ageing investment.
  • Dynamic stretching should be used before a workout and static stretching after your workouts and on rest days.

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Resources:

Anderson, Sally. “Stretching Is Most Neglected Component of Fitness.” The Seattle Times. The Seattle Times, 08 Jan. 2012. Web. 20 Dec. 2016.

By Diana Rini. “Compound Exercises Bring Compounded Results: Get More In Less Time!” Bodybuilding.com. Bodybuilding.com, 08 Dec. 2014. Web. 20 Dec. 2016.

KARNAZES, DEAN. “Designer.” Fitbit Blog. Fitbit, 26 Feb. 2014. Web. 20 Dec. 2016.

Schletter, Michael. “The Fit Five: Sleep Your Way to More Muscle.” Men’s Fitness. Men’s Fitness, 12 Feb. 2016. Web. 20 Dec. 2016.